Sat 2nd Nov 2019 at 12:00pm by Mr AL

Run > General

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Time
1:51:17
Miles
11.01
Min/mi
10:06
Pacing
58%
WAVA
51.02
Stride(cm)
96
Cals
1393
Cadence
166
Asc(m)
155
Hillscore
2
Surface
Road

Notes & Comments

Recce run for next Saturday's Warrington 40 mile ultra 'mudfest' relay race. Only 2.5 wrong turns (as you can see). Mile 3-5 particularly exquisite in their unpleasantness underfoot.

Split Summary
===
1) 1m - 9:49(9:49/m) 124cal 6.11/7.45mph
2) 1m - 10:07(10:07/m) 127cal 5.93/7.43mph
3) 1m - 10:04(10:04/m) 123cal 5.95/7.24mph
4) 1m - 10:47(10:47/m) 127cal 5.56/6.57mph
5) 1m - 11:18(11:18/m) 122cal 5.31/6.2mph
6) 1m - 9:45(9:45/m) 130cal 6.15/7.74mph
7) 1m - 10:25(10:25/m) 123cal 5.76/6.82mph
8) 1m - 9:35(9:35/m) 130cal 6.26/7.47mph
9) 1m - 9:45(9:45/m) 128cal 6.15/7.28mph
10) 1m - 9:45(9:45/m) 130cal 6.16/6.87mph
11) 1m - 9:55(9:55/m) 129cal 6.05/7.91mph
12) 0.01m - 2(7:15/m) 8.27/6.8mph

9:49 10:07 10:04 10:47 11:18 9:45 10:25 9:35 9:45 9:45 9:55 2

Pace

26%

29%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:44	4:44	9:28	164 160-168	6/15
1.00	9:49	5:05	10:09	164 124-172	11/7
1.50	14:36	4:47	9:34	167 164-170	6/9
2.00	19:56	5:20	10:41	161 126-168	5/14
2.50	24:42	4:46	9:33	168 164-170	4/6
3.00	29:59	5:17	10:34	162 120-174	6/7
3.50	36:49	6:50 +1:37	13:40	166 114-172	8/6
4.00	42:24	5:34	11:09	161 120-174	4/6
4.50	48:33	6:09	12:17	158 118-172	7/2
5.00	53:42	5:09	10:18	169 164-174	8/7
5.50	59:39	5:57 +1:00	11:55	163 128-170	9/7
6.00	1:07:52	8:13 +3:25	16:25	166 136-172	8/3
6.50	1:13:07	5:15	10:30	160 110-174	8/4
7.00	1:18:16	5:10	10:19	164 120-174	4/3
7.50	1:24:15	5:58 +1:11	11:57	172 166-176	6/2
8.00	1:29:03	4:48	9:36	167 126-176	2/6
8.50	1:33:27	4:24	8:47	177 174-180	7/10
9.00	1:39:38	6:11 +50	12:22	167 120-182	9/5
9.50	1:44:10	4:33	9:05	173 168-176	1/9
10.00	1:49:23	5:13	10:26	167 124-178	5/10
10.50	1:54:26	5:03	10:06	177 156-182	23/5
11.00	1:59:18	4:51	9:43	168 120-180	2/13
11.00	1:59:20	2	8:37	178 178-178	0/0

Elevation

Asc 155m, Range 25m, Flat prediction 1:51:12

Elevation Graph

Biggest Climbs (m)	Min/mi
17 5.4%	10:30
See your biggest climbs

Cadence

166 (182 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.2	170	10.2	1:38:41	10:01
Walk	14.0	124	0.8	17:12	21:19
Pause	2.8	-	-	3:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	40.63%	More
800m	4:19	8:40	46.90%	More
1km	5:27	8:46	48.35%	More
Mile	9:11	9:11	48.67%	More
5k	30:51	9:56	49.31%	More
5 miles	51:26	10:17	48.26%	More
10k	1:07:43	10:54	45.81%	More
10 miles	1:49:18	10:56	46.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:45	8:45	51.06
5km	29:06	9:22	52.28
5M	48:12	9:38	51.49
10km	1:00:41	9:46	51.12
10M	1:40:30	10:03	51.06
Half	2:13:48	10:13	50.39
20M	3:29:31	10:29	50.99
Mara	4:38:57	10:39	51.07

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